Baked Fish Oreganata has a high-calorie, low-carb, high-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin D and Niacin.
The food contains 11.3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 36 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.
It a good source of Vitamin B6 and Vitamin B12.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Baked Fish Oreganata has been given a composite ranking of 53, and in moderation.
Calories from Protein | 36% | |
Calories from Fat | 52% | |
Calories from Carbs | 11% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 316.6 IU | 6.3% | Top 30% | High |
Retinol | 84.3 mcg | |||
Vitamin C | 0.9 mg | 1.5% | Mid 40% | Average |
Vitamin D | 430.5 IU | 107.6% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 6.3 mg | 31.4% | Top 10% | Very High |
Vitamin B6 | 0.45 mg | 22.4% | Top 10% | Very High |
Folate | 10.3 mcg | 2.6% | Mid 40% | Average |
Folic Acid | 6.7 mcg | |||
Vitamin B12 | 1.3 mcg | 22.4% | Top 10% | Very High |
Pantothenic Acid | 0.45 mg | 4.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 19.7 mg | 2% | Mid 40% | Average |
Iron | 0.45 mg | 2.5% | Mid 40% | Average |
Magnesium | 26.5 mg | 6.6% | Top 30% | High |
Phosphorus | 210.3 mg | 21% | Top 10% | Very High |
Potassium | 344.4 mg | 9.8% | Top 10% | Very High |
Sodium | 236.1 mg | 9.8% | Mid 40% | Average |
Zinc | 0.45 mg | 3% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 45.7 mcg | 65.3% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 5.1 g | 1.7% | Bottom 30% | Low |
Dietary Fiber | 0.31 g | 1.3% | Bottom 30% | Low |
Sugars | 0.5 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 16.1 g | 32.3% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0.9 mg | |||
Isoleucine | 0.9 mg | |||
Leucine | 0.9 mg | |||
Lysine | 1.3 mg | |||
Methionine | 0.4 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.9 mg | |||
Arginine | 0.9 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.9 mg | |||
Aspartic Acid | 1.8 mg | |||
Glutamic Acid | 2.7 mg | |||
Glycine | 0.9 mg | |||
Proline | 0.4 mg | |||
Serine | 0.4 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 10.3 g | 15.8% | Mid 40% | Average |
Saturated Fat | 5.2 g | 26.2% | Top 30% | High |
Monounsaturated Fat | 4 g | |||
Polyunsaturated Fat | 1.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0.9 g | |||
Ash | 1.8 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 413 Calories from Fat 206
% Daily Value *
Total Fat 22.9 g 35.2%
Saturated Fat 11.7 g 58.5%
Trans Fat
Cholesterol 107 mg 35.7%
Sodium 526.6 mg 21.9%
Total Carbohydrates 11.3 g 3.8%
Dietary Fiber 0.7 g2.8%
Sugars 1.1 g
Protein 36 g 72%
Vitamin A 14.1% Vitamin C 3.3%
Calcium 4.4% Iron 5.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 142
Protein 16 g | Carbs 9.8 g | Fat 4.2 g
Per Serving | Calories 105
Protein 10.2 g | Carbs 7.8 g | Fat 3.4 g
Per Serving | Calories 183
Protein 32 g | Carbs 2.87 g | Fat 3.9 g
Per Serving | Calories 330
Protein 9.7 g | Carbs 30.7 g | Fat 18.3 g
Per Serving | Calories 146
Protein 11.1 g | Carbs 20.3 g | Fat 1.8 g
Per Serving | Calories 142
Protein 13.5 g | Carbs 8.3 g | Fat 6.1 g
Per Serving | Calories 111
Protein 2 g | Carbs 4.8 g | Fat 9.9 g
Per Serving | Calories 304
Protein 10 g | Carbs 16.5 g | Fat 22.1 g